What Happens to Your Body When You Start Eating Beets Every Day? Doctors Explain the Real Changes

 

What Happens to Your Body When You Start Eating Beets Every Day: Doctors Explain the Real Changes

Beets are a vibrant, earthy root vegetable that has gained popularity in recent years—not just for their bold color and sweet, slightly bitter flavor, but for their potential health benefits. Once a humble side dish or pickled snack, beets are now celebrated in smoothies, juices, roasted dishes, and even snacks. Nutritionists and doctors alike often recommend including beets in your diet, but what actually happens if you eat them every day? Let’s explore the real changes your body may experience, backed by science and expert insights.

The Nutritional Profile of Beets

Before diving into what daily consumption does, it’s important to understand what makes beets so special. A single cup of cooked beets (about 136 grams) contains:

Calories: 59

Carbohydrates: 13 grams

Fiber: 4 grams

Protein: 2 grams

Vitamin C: 8% of the daily recommended intake

Folate (Vitamin B9): 37% of the daily recommended intake

Manganese: 22% of the daily recommended intake

Potassium: 9% of the daily recommended intake

Beets are also rich in phytonutrients, particularly betalains, which are responsible for their deep red color and have antioxidant and anti-inflammatory properties. They also contain nitrates, which can influence blood flow and cardiovascular health.

With this impressive profile, it’s no wonder that doctors often highlight beets as a functional food—one that provides both nutrition and health benefits beyond basic sustenance.

Cardiovascular Benefits

One of the most well-documented effects of eating beets daily is on heart health. Beets are high in dietary nitrates, compounds that the body converts into nitric oxide. Nitric oxide helps relax and dilate blood vessels, improving blood flow and lowering blood pressure.

A 2015 study published in Hypertension found that drinking beet juice daily reduced blood pressure in adults with high blood pressure. According to Dr. Amanda Lee, a cardiologist based in New York, “Even moderate daily consumption of beets can have a meaningful impact on blood pressure and overall cardiovascular health.”

This effect can translate to:

Lower risk of hypertension

Reduced strain on the heart

Improved endurance and oxygen utilization during exercise

So, if you’re eating beets daily, you may notice your blood pressure readings improving over time, especially if you pair beets with a balanced diet and regular exercise.

Enhanced Exercise Performance

Speaking of exercise, beetroot has been a popular supplement among athletes for its ability to boost stamina and performance. The nitrates in beets improve blood flow to muscles, making oxygen delivery more efficient. This can help delay fatigue during workouts.

Dr. Mark Cohen, a sports medicine physician, explains: “Athletes often use beet juice or raw beets because the nitrates help improve endurance performance. Even for non-athletes, daily consumption can make physical activity feel a little easier and recovery slightly faster.”

Studies show that consuming beets daily can lead to:

Increased time to exhaustion during exercise

Improved cycling and running performance

Enhanced oxygen efficiency during aerobic activities

This is particularly appealing for anyone looking to exercise more effectively without necessarily spending more time working out.

Anti-Inflammatory Effects

Chronic inflammation is linked to a host of health problems, from heart disease to arthritis. Beets contain betalains, a type of phytonutrient that provides strong anti-inflammatory and antioxidant properties.

Regular beet consumption may:

Reduce inflammation markers in the blood

Support joint health and reduce discomfort from inflammatory conditions

Protect cells from oxidative damage, which is linked to aging and disease

Dr. Sandra Liu, a nutritionist specializing in anti-inflammatory diets, notes: “The antioxidants in beets help neutralize free radicals in the body. Over time, this can support overall wellness and may even help with chronic inflammatory conditions.”

For someone eating beets daily, this could mean better joint mobility, reduced inflammation-related fatigue, and protection against cellular damage.

Improved Digestive Health

Beets are rich in dietary fiber, both soluble and insoluble. Eating fiber-rich foods daily supports gut health in several ways:

Promotes Regularity: Insoluble fiber helps keep bowel movements consistent and prevent constipation.

Supports Gut Microbiome: Soluble fiber acts as a prebiotic, feeding beneficial gut bacteria.

Enhances Digestion: Fiber slows digestion slightly, helping your body absorb nutrients more effectively.

Eating beets every day may make your digestive system more efficient, reduce bloating, and support a healthy microbiome—all of which contribute to long-term wellness.

Potential Blood Sugar Benefits

Beets contain natural sugars, but their high fiber content and low glycemic load mean they don’t spike blood sugar levels as much as refined carbs. Some research suggests that regular consumption of beets may even help regulate blood sugar.

For instance, a small 2014 study found that the nitrate content in beetroot could improve insulin sensitivity, which is crucial for preventing diabetes and maintaining stable energy levels. While beets alone aren’t a cure or treatment, adding them daily may support overall blood sugar regulation when paired with a balanced diet.

Liver Health

Beets contain compounds like betalains and betaine, which support liver function. The liver is the body’s primary detox organ, and eating beets may help:

Promote bile production

Reduce fat accumulation in the liver

Support detoxification processes

Dr. Emily Carter, a hepatologist, explains: “Beets contain betaine, which can protect liver cells and improve liver function over time. Regular consumption can complement other healthy habits, such as limiting alcohol and eating a nutrient-rich diet.”

This means your daily beet habit could contribute to long-term liver health—especially beneficial in today’s world of processed foods and environmental toxins.

Skin and Beauty Benefits

Thanks to their antioxidants, beets may also have a positive impact on your skin. Free radicals are one of the main causes of premature aging, and the antioxidants in beets help combat this. Additionally, beets are rich in vitamin C, which supports collagen production, keeping skin supple and youthful.

Eating beets daily might result in:

Healthier, more radiant skin

Reduced signs of oxidative stress and aging

Improved wound healing and tissue repair

While it won’t replace a good skincare routine, nutritionists agree that diet plays a critical role in skin health, and beets are a natural ally.

Side Effects to Be Aware Of

As with any food, eating beets daily isn’t without considerations. Most people tolerate beets well, but some may notice:

Beeturia: This is the pink or red discoloration of urine or stool after eating beets. It’s harmless but can be surprising.

Kidney Stones: Beets are high in oxalates, which in susceptible individuals may contribute to kidney stones. Moderation is key if you have a history of kidney stones.

Digestive Changes: Beets are high in fiber, so sudden daily consumption may cause bloating or gas. Gradually increasing intake helps.

Doctors generally agree that for healthy adults, the benefits outweigh the minor inconveniences, but it’s wise to monitor your body’s response.

How to Incorporate Beets Daily

If you want to reap the benefits of beets without overdoing it, here are practical ways to incorporate them into your daily diet:

Raw in salads: Thinly sliced or shredded for crunch and nutrition

Juiced: Beet juice pairs well with carrots, apples, or ginger

Roasted: Roasting brings out natural sweetness

Smoothies: Add a small amount to smoothies for color and nutrients

Pickled: A tangy option that works as a side or topping

Most experts recommend about one cup of cooked beets or a half-cup of beet juice daily to achieve measurable benefits without overdoing it.

The Bottom Line

Eating beets every day can lead to a variety of positive changes in your body:

Lower blood pressure and improved cardiovascular health

Enhanced athletic performance and endurance

Reduced inflammation and oxidative stress

Better digestive health and regularity

Potentially improved blood sugar regulation

Liver support and detoxification

Healthier, more radiant skin

Doctors emphasize that beets are not a miracle food, but they are a nutrient-dense, functional food that can support long-term wellness when included as part of a balanced diet. As with all foods, moderation and variety are key.

Expert Advice

Dr. Amanda Lee, Cardiologist: “Daily beets can support cardiovascular health, particularly in those with borderline or elevated blood pressure.”

Dr. Mark Cohen, Sports Medicine: “Beets improve blood flow and endurance. They’re great for anyone who wants to feel more energetic during exercise.”

Dr. Sandra Liu, Nutritionist: “The antioxidants in beets help reduce inflammation, which supports joint health and overall wellness.”

Dr. Emily Carter, Hepatologist: “Betaine in beets can protect the liver and improve detoxification processes.”

Conclusion

Beets are more than just a colorful vegetable—they are a powerhouse of nutrients, antioxidants, and compounds that can positively influence your health in multiple ways. Eating beets daily may improve heart health, boost endurance, reduce inflammation, support digestion, and even benefit your skin and liver. While there are minor side effects to watch for, the overall benefits make beets a worthwhile addition to your diet.

Whether roasted, juiced, or added to smoothies, including beets in your daily routine is an easy and tasty way to give your body a nutritional boost. So next time you see that bright red root at the grocery store, don’t hesitate—your heart, muscles, and liver may thank you for it